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Legs ~ Part of a 3 Day Split

This hypertrophy based workout is part of my “Week Long 3 Day Split” Plan. I figured you may like 1 or 2 of my workouts and wanted to incorporate them into your own - no problem!

✅ Warm up for 5mins before
✅ Cool down for 5 mins after along w/ static stretches
✅ Choose your own weights (75% 1RM)

  • 50 minutes
  • Intermediate
  • Leg Extension Machine · Leg Curl Machine · Barbell · Calf Press Machine
  • Hamstrings · Calves · Quadriceps · Hip Abductors · Glutes
Bodybuilding Build muscle
Leg Extension Machine
Reps | Weight (kg)
Rest
Leg Curl Machine (Lying)
Reps | Weight (kg)
Rest
Barbell Squat
Reps | Weight (kg)
Rest
Barbell Romanian Deadlift
Reps | Weight (kg)
Rest
Calf Press Machine
Reps | Weight (kg)
Rest
Calf Press Machine (Toes In)
Reps | Weight (kg)
Rest
Calf Press Machine (Toes Out)
Reps | Weight (kg)
Rest
Superset Next
3x
Superset

Complete both exercises one after the other with no rest in between.

Barbell Forward Lunge
Reps | Weight (kg)
Barbell Side Lunge (Alternating)
Reps | Weight (kg)
Rest